Debrief 11: Routine, Resting Heart Rate, Acorns, Kaizen
Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet.
This week joined by co-host Aaron “Grizz” Griswold.
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02 22-28 21
02-22
20:00 AMRAP
20x Plate Squats (hold out in front)
10x Push-ups (hands on plate)
10x Squat Jumps (hands on plate when in down position)
10x Plate Sit-ups
10x Plate Russian Twist
20x Mountain Climbers (hands on plate)
*Plate = 25#/10#
**If you don’t have a plate, just do the same movements without one 🙂
FINISHER
3x 1:00 Wall Sit
Rest :30 between sets
3x 1:00 Plank
Rest :30 between sets
3×12 v-ups
Rest as needed between
02-23
20-16-12-8-4
DB Snatch #AHAP
Burpee Over the DB (scale: Burpee or Push-ups)
FINISHER
4x Rounds
10x Bicep Curls
10x Hammer Curls
10x Shoulder Pres
10x Front Squat
10x Thruster
2xDB’s #AHAP
02-24
5 Rounds for time:
DT
12 Deadlifts w/KB
9 Hang Power Cleans w/2xDB
6 Push Jerks w/2xDB
*Make the KB and DB’s a moderate weight.
FINISHER
Run 600-800m (moderate pace)
02-25
15:00 AMRAP
1x Burpee
2x Air Squat
2x Burpee
4x Air Squat
3x Burpee
8x Air Squat
etc…
02-26
12:00 EMOM
10x Goblet Squat + 5x Push-ups
**Every other minute do Air Squats instead of Goblet Squats
FINISHER
3×15 Ring Rows
3×10 Bent over Rows 2xDBs
3×10 Shoulder Press 2xDBs
02-27 Active Recovery Day
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
02-28
~Rest Day~
02 20&21 21
Active Recovery Day
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
021921
‘Black Widow’
15:00 AMRAP
10x Shadow Box: Front Kick + Punches (left+right+hook+uppercut)
10x Push-ups
10x 180 Squat Jumps
10x Burpees (W/O Push-up)
10x Mountain Climbers
10x Leg Throughs (All fours to single leg through)
*https://youtu.be/dtVD2MPp9Ao
FINISHER
4x 10x DB Push Press
4x 10x RKBS #AHAP
3x 10x V-ups (or Sit-ups)
021721
3x Rounds
400m Run or 1:30 of Jump Rope
21-15-9
Burpees
Air Squats
Sit-ups